7/12: Ran (mostly) 7.34 miles, 1:11:23. Warmed up the first .62 at 12:16 pace, then ran 10k at about an 8:40/mile pace, then walked the last half a mile. It was brutally hot! Average HR during the 10k tempo run was around 147, max 167.Biked 16.74 miles, 1:22:40. Average HR about 102.

7/16: Pretty decent 5k race today--22:06, 3rd place in my age group (45-49). Not counting a race last month where the course was almost certainly 1/20th of a mile short, this was my fastest time so far this year. Hoping to break 22 next week!

7/17: 45-mile bike ride, avg speed 14.0, so did it in about 3:10. Battery was dead in my HR monitor, so no HR data.

7/18: 3.1 miles, 26:22, avg HR 139, max 151, pace 8:30.

7/19: Morning: warmed up with a fast walk for half a mile and .2 miles jog, then did 1 mile in 6:36, avg HR 163, max 183. It was very humid, so in retrospect I shouldn't be too disappointed that I wasn't able to break 6:30.

7/27: 2.02 miles, 21:05.7/28: 38.5 mile bike ride, 2:51, avg HR 96, max 135.7/29: rest7/30: 4-mile race, 30:39, pace 7:40, splits 7:17, 7:47, 8:17, 7:17. HR data were messed up during miles 2 and 3, so a ballpark guess is that average was in the high 150s. I was about 40 seconds off my PR for 4 miles, but it was a pretty hilly course, so I felt good about my time.

8/4: swam 1000 meters8/5: swam 1500 meters; biked 8.47 leisurely miles.8/6: biked 20.44 miles, 1:24:51, 14.5 mph, avg HR 118, max 1618/7: biked 32 miles in morning, 25 in afternoon. Only able to record the afternoon session, which was slower than the morning one. Morning was at 14.2 mph, afternoon at under 13 due to having to slow down from neck soreness the last few miles.

8/9: 4.5 miles total, .25 mi. warmup and cooldown with 4-mile tempo run in between. Ran this one at near-5k pace but had to rest briefly after mile 3 before I did the fourth one. Splits were 7:06, 7:16, 7:43, and 7:39; total time not including about a 1-minute break was 29:46. Avg HR 157, max 165. Sore hip was a little worse afterwards, but at the time it didn't seem like it needed more than a couple of days rest. WRONG!

8/10: Walked about 2 miles.

8/11: Biked 21.56 miles, 12 mph; HR data screwed up.

8/12: Swam 1300 meters.

8/13: 5k race, 23:05, splits 7:14, 7:21, 7:50, last .1 in 40 seconds. Avg HR 155, max 164. My hip was bothering me the whole race even though I hadn't run since Tuesday to try to rest it for the race. It's definitely worse now and I'll most likely need to take at least a week off of running. It hurt to even walk! Bleh!

8/14: Swam 2000 meters. I find swimming pretty boring, but looks like this is going to have to be my main aerobic exercise for the next few days. Hip actually felt better rather than worse after the swim.

8/28: 37.13 mile ride, 2:29:25, avg speed 14.9 mph, avg HR 117, max 155. Rode with a group for the first 18.5 miles or so, and they were slow so avg HR was only 103. Avg HR going back was 134. Went about 2 mph faster on ride back, cutting about 10 minutes off my time.